CrossFit WOD 4/15/19


Run 200m

Banded hamsting pulls

Stationary run

Stationary run, Lean into run.

200m run

x5 Burpees

x10 Air Squats

Run 200m

5 Burpee Box Jumps

x10 Overhead Squats (PVC)

Metcon (4 Rounds for reps)

Every 5 Min

Run 400m

x10 Burpee Box Jumps

Overhead Squat – Max reps in remaining time

rest 5 min

4 rounds
*Overhead Squat Weight:

R1- 65/45

R2- 95/65

R3- 135/95

R4- 165/115

**Score only overhead Squat

***Athletes should have 1-2min of work on the Overhead Squats

Workout of the Day


  • CrossFit WOD 6/26/19

    Teams of 3

    Partner A- Holds L-Sit

    Partner B-Seated KB Front rack hold

    Partner C- Bike 5–10 Calories (15-20 Sec of effort)

    *Take your time on transitions. “biking” partner waits until “holding” partners are in position before beginning.

    Hang Power Clean Prep:


    Dip, Drive, Drop

    Hang Power Clean

    Metcon Rehersal:

    *Establish groups and practice station rotation

    **Build weight for Clean and FR hold.
    Metcon (AMRAP – Reps)
    Bike 1 min

    rest 1 min

    Hang Power Clean 1 min

    rest 1 min

    Sit-ups/GHD Sit-ups 1 min

    rest 1 min

    KB Front Rack Hold 1 min

    rest 1 min

    3 rounds

CrossFit Teens

  • CrossFit Teens WOD 6/19/19

    Filthy Fifty (Time)
    For Time:
    50 Box jumps, 24″
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    50 steps Walking Lunge
    50 Knees to elbows
    50 Push press, 45#
    50 Back extensions
    50 Wall ball shots, 20#
    50 Burpees
    50 Double unders